0:00-15:00 Warm-up (General/Movement Prep/Specific)

15:00-20:00 Transition to Work

20:00-35:00 Work

35:00-44:00 Transition to WOD

44:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

10 PVC Ankle Mobility each side

10 PVC Around the Worlds

20sec PVC Lat Stretch

Movement Prep

Specific Warm-up:

2 Rounds

10 Kneeling Band T-Spine Rotation (5 each side)

10 Band Pass Throughs

10 Band Overhead Squats

Work

Every 90 seconds for 15 minutes (10 sets):

2 Overhead Squats

*Sets 1-4 light to moderate, sets 5-7 moderate, sets 8-10 heavy

*if mobility is limiting then you could do an Alt. EMOM 15: M1: T-Spine Mobility, M2: ankle Mobility: M3: Wall Sit

WOD Prep

2-3 Rounds

5 Double KB Deadlift

5 Double KB Goblet Squats

3-5 Toes to Bar (or scaled version)

WOD

2 Rounds For Time:

20 Double KB Deadlifts

20 AbMat Sit-ups

20 Double KB Goblet Squats

20 Toes to Bar

*Pace Goal: 9:00-11:00

*Posterior chain, grip and core strength endurance…push to stay unbroken

*can also use DBs if needed because of class size

Beginner: 15 reps of each, 26/18, Air Squats, Lying Straight Leg Raises

Intermediate: 35/26, Hanging Straight Leg Raises

Rx: 53/35